As we shift from sunny rounds of golf to chilly nights on the ice, it’s time to trade in the golf clubs for hockey sticks and gear up for a new season. Before you start taking those slap shots, let’s talk about something that will support you all season long: your shoulders. More specifically, how to bulletproof them for winter sports – and life in general!

Why Healthy Rotator Cuffs and Shoulder Blade Stability Matter

Your rotator cuffs and shoulder blade stability are essential for anyone who wants to move efficiently and stay injury-free, athlete or not. Whether you’re striving for top-shelf goals in hockey, reaching for your fav mug on the high shelf in the kitchen, or even pushing open a heavy door, these two areas of your body are crucial for smooth, strong, and pain-free movement.

Let’s break it down: the rotator cuff is like the quiet MVP of your shoulder, keeping things stable as you rotate and lift. The shoulder blades (or scapulae) are like the foundation – if they’re unstable, everything else wobbles.

So, keeping these muscles in top shape is non-negotiable whether you’re playing sports or just living life!

4 Exercises to Optimize Shoulder Strength and Stability

Ready to bulletproof those shoulders? We’ve put together four key exercises targeting the rotator cuff and shoulder blade muscles, ensuring your upper body stays strong and stable – on and off the ice.

1. Ring Row

This movement activates the muscles between the shoulder blades to build stability.

How to:

• Lean back with your heels resting on the ground, holding the rings.
• Keep your spine straight, engage your core, and pull your chest up towards the rings.
• Squeeze your shoulder blades together at the top of the movement.
• Lower yourself down with control.
• Repeat for 10 reps.

2. Single-Arm Seated Shoulder Press (Dumbbell)

Working one shoulder at a time, this movement eliminates imbalances and restores strength on each side.

How to:

• Sit with a dumbbell in one hand, elbow bent, and dumbbell resting on your shoulder.
• Press the dumbbell straight up to bring your biceps to your ear at the top.
• Lower the dumbbell back to your shoulder with control.
• Perform 10 reps on one side, then switch to the other side.

3. Scapular Pull Downs (Lower Trap Activation)

Activating your lower traps helps to improve your overall shoulder blade stability.

How to:

• Grab a pull-up bar with a wide grip. Stand on a bench for support, or lower the bar down.
• Pull your shoulder blades down and back, focusing on activating the muscles in your shoulder blades.
• Return shoulders to normal position.
• Repeat for 10-20 reps.

4. Plank Pull-Throughs

We’re focusing on bearing weight in this movement to improve strength and stability.

How to:

• Set a kettlebell beside you and come into a plank position.
• With your right hand, reach under your body and grab the kettlebell, pulling it across to your right side.
• Switch arms and pull the kettlebell back to the left side.
• Repeat for 10 reps, alternating sides.

Ready to Build Stronger Shoulders?

Your shoulders do a lot of heavy lifting in your daily activities, workouts, and sports. Whether you’re training for an epic hockey season or want to move more easily in your daily life, these exercises can help you build stability, strength, and resilience.

Want more guidance? Check out our YouTube video for a full shoulder-strengthening routine.

If you want personalized support, book an appointment with one of our physiotherapists.